NOVICE IRONMAN 70.3. Winter Base Training. 6-10 hours per week. 12 Week. Re-usable.

Average Weekly Training Hours 07:31
Training Load By Week
Average Weekly Training Hours 07:31
Training Load By Week

Designed for novice IRONMAN 70.3 triathletes, this plan will gradually build your speed and endurance throughout the winter months.

"Let me express my thanks for guiding me through one of your plans for my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and ZERO pain in my muscles!!!" Giordano Mastrocinque, June 2016


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


You can start this plan any Monday. Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Weekends generally involve a long ride and a long run, with shorter workouts in the week. Every fourth week is an active recovery period with a lower training volume to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience. On completion, we recommend using one of our 12 Week Ironman 70.3 plans to take you to race day.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


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Sample Day 2
Pool Swim, Speed

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used.

Warm up:
6 x 75 frontcrawl in Zone 2 + 20secs rests.

2 x 200 frontcrawl in Zone 4 + 30secs rests,
100 with a pull float in Zone 5 + 30 secs rests,
100 frontcrawl in Zone 4.

Warm Down:
6 x 75 in Zone 2 as (50 frontcrawl, 25 backstroke) + 20secs rests

Sample Day 2
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 3
Cycle Speed Session

These workouts will increase your ability to sustain a high power output for longer. In the first 8 weeks we'll focus on short reps with ample recoveries.

Warm Up:
12mins easy cycling in Zone 2,
3mins as (10secs in Zone 4, 50secs in Zone 2).

6x3mins hard efforts in Zone 4 to 5 (+2mins recoveries in Zone 1 or Zone 2)

Warm Down:
10mins easy cycling in Zone 2

Sample Day 4
Run Speed Workout

In the first 8 weeks of this program we'll focus one session per week on increasing your run speed and efficiency.

Warm Up: 

10mins easy jog in Zone 2.
5mins as (10secs at approx 5km race pace, 50secs in Zone 2).

6x400m. Aim for your 3k to 5k race pace (Zone 5). +400m jog recoveries.

Warm Down:
5mins slow jog in Zone 2.

Sample Day 5
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 20secs rests.
200 frontcrawl, 100 kick with float, 100 drill* (see attached description), 200 frontcrawl.

3x200 in Zone 2 as (150 frontcrawl, 50 kick with float) +30secs rests.

8x50 frontcrawl BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200 frontcrawl in Zone 2

Sample Day 6
Aerobic Endurance Ride

These endurance workouts will gradually build up to a point where 3+ hour rides feel normal. 

Ride mostly in Zone 2 at a steady, conversational pace. You can go into Zone 3 up any hills.

Sample Day 7
Aerobic Endurance Run

Most Sundays we will gradually increase your run-endurance, to a point where you can run 2 hours in training without feeling excessively tired afterwards. 

Keep the intensity in Zone 2 at all times. Do this on soft ground/trails if possible.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: